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Attackpoint - performance and training tools for orienteering athletes

Training Log Archive: ColmM

In the 7 days ending Apr 10, 2016:

activity # timemileskm+mload
  Running9 8:27:37 59.71(8:30) 96.1(5:17) 11701066.7
  Orienteering1 39:22 3.6(10:55) 5.8(6:47) 30014c196.8
  Swimming1 15:0045.0
  Total10 9:21:59 63.32 101.9 147014c1308.5

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Sunday Apr 10, 2016 #

Event: Djouce Woods
12 PM

Running warm up/down 4:15 [1] 0.6 km (7:02 / km)

Orienteering 39:22 [5] 5.8 km (6:47 / km) +300m 5:24 / km

Djouce local event.
Raced hard, and tried to treat it like a middle distance.
Started hard, and felt I was moving well. But started struggling from 7 on, as expected with the fast start.

Lost a bit on 3, deciding to stay a bit high and go left, but quickly decided the open wouldn't be very crossable, right decision in the moment, but then climbing up from the trail I was just a little scrappy - 20s.
Lost a bit of time to Ruairi descending in general it looks like, would explain 4 & 5 which felt good, no mistakes there.
Caught & passed Aonghus at 5, and was strong up to 6, decent to 7, but not quite as fluid as I'd like.
Struggled a lot on the straight climb to 8, based on Laurence's route, maybe around would have been better, or some in between.
Hesitant on 9 as I wasn't confident it was the right track, maybe 10-15s but not more.
Good to 10. Lost a bit on 11, just cut up too early, kept confident and moved along, but lost maybe 20s in shite that could have been avoided. Small hesitancy on 12, and rough final climb, but in general the rest was fine.

Decent run, but not exactly the trickiest, can't take it too seriously.
Was behind roar at 5 which surprised me after the hard start, but do think I lost time descending in and out of 4. May need to be looked at a bit, but ankle tape would give a lot more confidence to start.
Strength is good, but need a few more races and still some work to do.

Running 7:20 [1] 1.01 km (7:17 / km) +50m 5:50 / km

5 PM

Swimming 15:00 [3]

w/ Róisín. Gives the legs that super fresh feeling.
7 PM

Running 35:04 [2] 7.49 km (4:41 / km)

Evening run with a summer-y feel, to hit the marker. Short shorts out, and breeze on the legs.

Saturday Apr 9, 2016 #

9 AM

Running 1:40:04 [2] 16.01 km (6:15 / km) +400m 5:33 / km

Up & around first leg of glacier lakes.
Started with the pack, but was soon in 4th place which wasn't too bad.
tried to stay on St. Kevin's way when it met the road, but couldn't find it (does it exist?). So ended up going through marsh for a while there. Then when st. Kevin's way reappeared I went onto the road for a bit, and hopped into the terrain on the otherside. Was tempted by Tonlagee until the terrain started eating at me, so I just dropped down to the change over point.
Searched for James' shoe for a bit, and then headed back to the car via the road and st. kevin's way.

Just generally very enjoyable, and nice day out.

Friday Apr 8, 2016 #

7 PM

Running warm up/down 1:36:38 [2] 18.52 km (5:13 / km)

Round campus and deer park with Corbett.
Threw a bit on at the end to get a bit of cushion.

Thursday Apr 7, 2016 #

6 PM

Running warm up/down 20:20 [2] 4.11 km (4:57 / km)

meant to do more but caught up in verilog.

Running 22:16 intensity: (14:08 @2) + (8:08 @5) 4.55 km (4:54 / km) +120m 4:20 / km

8 * 1min hill reps with UCDAC - just me & the 3 girls this evening.
Running alright, good to get back to a hardish session.
Maybe could have worked harder. Good though.

Running 16:15 [2] 3.58 km (4:32 / km)

Wednesday Apr 6, 2016 #

9 AM

Running 38:21 [2] 7.43 km (5:10 / km)

stiff & heavy-legged, but loosening out a bit.
9 PM

Running 36:18 [2] 7.51 km (4:50 / km)

fresher this evening.

Tuesday Apr 5, 2016 #


supposed to be a mileage week after the last two "easy" weeks, but with all the racing, I'll take it as it comes I think.
Understandably, a bit tired today.
6 PM

Running 1:40:00 [2] 17.77 km (5:38 / km) +600m 4:49 / km

100 for club-100.
w/ lorrieq, pine forest - fairy castle, with loop in cruagh.
Very nice evening, timed perfectly to catch a v pretty sunset.

Monday Apr 4, 2016 #

6 PM

Running warm up/down 3:28 [2] 0.77 km (4:29 / km)

Running race 16:29 [5] 5.0 km (3:18 / km)

Colours - 5km
Showed up, and got going.
Chat at the start about various times, and I think a few of us agreed under 17 would be good, but maybe I misunderstood.

Sure, we got going and turned out me & Jonno from trinity were pretty similar. Mixed and matched the lead a good bit. At times I felt comfortable, but he made some moves which put a bit of pressure on too.
We kept it consistent though.

Heard one or two shouts of "you have him for speed, just hang in Jonno", which worried me a little - maybe he did have me for speed.

So, with about 800-900m to go, I made a pretty hard move. Tried to run it from distance and ramped it up a little every 200m or so.
Glad not to hear him on the home straight.
Opened up and took the W.
Turns out Jonno dropped out with 600 to go, but sure I wasn't to know.

Glad I finished hard enough cos jaysus I snuck under the 16:30.

16:29.7 - new PB.

Laps: 37, 78, 80, 78, 80, 81, 80, 80, 81, 81, 80, 76, 73
kms: 3.15, 3.23, 3.19, 3.25, 3.07
3km: 9:57

Some room for improvement based on the weekend, and other factors, but ain't no complaining. Good benchmark.

Running warm up/down 10:49 [1] 1.75 km (6:11 / km)

w/ lorrieq

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